| Member Since: Nov 25, 2007 Gender: Male Goal Type: Other Running Accomplishments: I've been running since junior high. Ran middle distance in college with a PB of 1:52 for the 800 meters, then continued running with varying degrees of seriousness throughout my 20's and 30's. Moved up in distance and even ran three marathons (2:43 PB). Now just trying to stay in shape and find balance in life in my 40's.
Short-Term Running Goals: Work out 30 minutes a day, six days a week
Long-Term Running Goals: Stay healthy and consistent.
Personal: Married with 3 children. Work as a school counselor. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 97.70 | 1.00 | 14.50 | 2.40 | 0.00 | 0.00 | 0.00 | 115.60 |
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| Nike Zoom Elite Miles: 22.30 | Hoka Clifton Lite Miles: 32.00 | Mizuno Miles: 39.40 | Saucony Progrid Guide Miles: 17.40 | Single Speed Miles Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 5.50 |
| Military Reserve - 43:50
Tuesday run from downtown. Nice day out - trails a bit muddy but not too bad. Did some pickups in the last 15 minutes.
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| Nike Zoom Elite Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Camel's Back trails - 33:30
Ran at 5:45 a.m. with Mat at an easy pace. We stayed on the lower trails and had a nice run. Super foggy out and my headlamp was worthless.
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| Hoka Clifton Lite Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Hillcrest - Bench Loop - 1:16
Solid long run on a chilly morning. Middle 6 miles on pavement were in the 7:20/mile range. Overall pace of 7:36/mile.
Longest run since last April when I ran 40 laps on my 40th birthday.
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| Hoka Clifton Lite Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 4.10 |
| Ann Morrison Park - 34:15
Ran mostly easy around the park on a sunny day. Pushed Alex in the BOB for the first time ever - went really slow and walked over any bumpy areas, just to be safe.
Did a few pickups in the last 5 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.90 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill - 35:55
At Axiom (hadn't been there in a while). Did 2 x 10 min tempo with a 2 min rest, at 6:31/mile and 6:26/mile. Felt happy to get some more tempo time under my belt. Mentally I'm not used to focusing on faster running at this point so it's a good mental exercise.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 5.50 |
| Military reserve - 44:36
Nice easy run downtown and on the trails. A bit muddy on the backside, will have to avoid that for a bit.
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| Hoka Clifton Lite Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 32:07 Easy run at 9:30 pm | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 2.20 | 0.20 | 0.00 | 0.00 | 0.00 | 5.40 |
| Greenbelt - 40:59 Ran from the depot through the park and up to the BSU stadium and back. Did 7 x 2:00 pickups at about 6:22/mile pace with about 45 seconds recovery. Also did 4 x 15-20 second hard during last mile. Good run today. |
| Nike Zoom Elite Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Run home from downtown - 52+ Easy pace home from cupid's run with a few minutes before and during the race. Gorgeous day outside. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 4.00 |
| Neighborhoods - 30:00
Nice run on a drizzly evening. Did 7 x 20 second pickups in the last half of the run. Average pace of 7:29/mile.
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| Hoka Clifton Lite Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.00 | 1.60 | 0.10 | 0.00 | 0.00 | 0.00 | 5.00 |
| BK track - 38:30
Ran from Grace Jordan to the BK track, where I did 5 x 2:00 with 30 second recoveries at about 6:15/mile pace. Back is super sore from a bad night of sleep so it didn't feel good at all today.
Core workout routine + a few minutes of extra weights (light)
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| Nike Zoom Elite Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| Military reserve - 35:19
Took the Eagle Ridge today and then down the creek path to avoid the muddy sections from last week. Had a great run. Hammered the last couple of minutes to make it back to pick up Nica from music on time.
Core workout routine
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| Hoka Clifton Lite Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Canal banks + neighborhoods - 32:06
Good run. Average pace of about 7:45/mile.
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| Saucony Progrid Guide Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.70 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| BK track - 31:03 Did 10 minutes at 6:34/mile pace in the middle. Was going to do a 20 min tempo at 6:30/mile pace but the wind and rain storm cut me short. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Treadmill - 30:30
Slow pace at 7:00 a.m. Body is sore!
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| Nike Zoom Elite Miles: 3.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.60 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Greenbelt - 1:25
Ran from home and did 7 miles on the greenbelt. Overall pace of 7:48/mile. Felt pretty decent the whole way - did a few pickups in mile 6 to put some spring back in my legs.
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| Saucony Progrid Guide Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| South Cole canal banks - 31+
Ran after work. 11 miles yesterday, bad night of sleep, super windy weather and lack of calories today made it a slow one. Average of 7:53/mile.
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| Hoka Clifton Lite Miles: 3.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 1.00 | 2.00 | 0.20 | 0.00 | 0.00 | 0.00 | 7.60 |
| Run to Rosehill house and back - 55+
Easy on the way out, then a 20 minute tempo on the way back at about 6:36/mile average. Felt pretty good about it - pretty easy effort. Beautiful day out - ran in shorts again.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| A.M. - Treadmill - 23:00 Easy at 6 am before work P.M. - Neighborhoods - 22:27 Double stroller run with Nica and Nora right at twilight. Just under 9:00 min/mile pace, which isn't that slow considering the age and weight of the stroller and riders. |
| Nike Zoom Elite Miles: 2.70 | Single Speed Miles Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.90 | 0.00 | 3.20 | 0.20 | 0.00 | 0.00 | 0.00 | 8.30 |
| Cassia Park - 1:04
Morning run to Cassia and back with 7 x 1 lap tempo intervals (I believe they are just short of .50 miles) with 1 minute jogs. Averaged 3:05, which I estimate to be about 6:20-6:25 pace. Didn't feel fast or smooth at all...but I got through it. That's what I need to do right now. Workouts are not pretty but with some consistency maybe I can build up some strength and efficiency.
Core workout routine pre-run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.10 | 0.50 | 0.00 | 0.00 | 0.00 | 4.30 |
| Elliptical + treadmill - 36:15
18 minutes elliptical and 18 minutes treadmill, with some pickups at just under 6:00/mile pace.
15 minutes core pre-run
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| Saucony Progrid Guide Miles: 2.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 97.70 | 1.00 | 14.50 | 2.40 | 0.00 | 0.00 | 0.00 | 115.60 |
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| Nike Zoom Elite Miles: 22.30 | Hoka Clifton Lite Miles: 32.00 | Mizuno Miles: 39.40 | Saucony Progrid Guide Miles: 17.40 | Single Speed Miles Miles: 2.50 |
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